Category Archives: Fitness

Beantown Bootcamp hosts free outdoor sessions every Wednesday in June

Outdoor Bootcamp Series from City Sports and Beantown BootcampCity Sports along side Beantown Bootcamp is sponsoring a free one hour outdoor bootcamp series for six weeks each Wednesday that runs through the end of June 24, 2015 by the North End Greenway (across the street from Haymarket).

Beantown Bootcamp will design workouts that vary each week but consist of strength and muscle conditioning, cardio, agility and plyometrics.  Interested participants are asked to RSVP.

RSVP for a FREE 1-hour bootcamp session

Realm health and fitness tips from Kyle

tank top, kyle, fitness, Are you ready for tank top weather?

As the mercury rises, shirt sleeves get shorter and before you know it, everywhere you look you’ll be seeing guys in tank tops.  Tank tops do more than just expose your arms; chest, shoulders and back are all exposed and for those of you cutting the sleeves sometimes abdominal definition (or lack of it) is visible.  Here’s a few strategies to make sure you are primed to live up to the motto “suns out guns out”.

Big movements – Remember that multi-joint movements typically have more benefits than single joint. (ie. Bench press instead if tricep extension.) The bench press or military overhead press will work your shoulders, pecs, AND triceps at the same same time! Pulls like rows or pull ups work the back and biceps. Note: when you are doing a push or pull activity you will always work your arms.

Slow and Steady – as mentioned in previous posts,  the eccentric or the lengthening phase of the muscle contraction is responsible for break down and building of mass. Practice rep variations by moving slowly through reps or practice having reps to get more time under tension.

“Pre-fatigue” – try doing a single joint movement before multi-joint movement; like bicep curls before pull ups. This will help break down assisting muscles (biceps) while depending more on larger muscles (lats and romboids) to get through the multi-joint part of the set. This results in a huge breakdown and overload of the mirror muscle because they are isolated and broken down, then immediately assisting you through a bigger movement. This activity also works triceps and an upper body push or quads etc…

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Free outdoor bootcamp series each Wednesday

Outdoor Bootcamp Series from City Sports and Beantown BootcampCity Sports and Beantown Bootcamp are sponsoring a free one hour outdoor bootcamp series for six weeks each Wednesday that runs through the end of June 24, 2015 by the North End Greenway (across the street from Haymarket).

Beantown Bootcamp will design workouts that vary each week but consist of strength and muscle conditioning, cardio, agility and plyometrics.  Interested participants are asked to RSVP.

RSVP for a FREE 1-hour bootcamp session

Realm health and fitness tips from Kyle

fitness, kyle, healthACTIVE REST DAYS: MOVE IT OR LOSE IT! If you catch yourself trapped in a series of chairs on your day off then you need to get up! Although your body needs rest, staying sedentary for too long will make your muscles feel stiff and immobile – which means when you get back into the gym not only are you likely to feel sore, you’ll be more apt to get injured. Try any of these intense to mild active rest options and keep moving.

  • Yoga on the Esplanade
  • Riding your bike along the Emerald Necklace
  • Roller blade around Castle Island
  • Walk the Freedom Trail
  • Hike the Blue Hills

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Do you have a Dad bod

Dad BodRecently I’ve noticed a number of articles talking about “dad bods”.  Apparently it started when a Clemson sophomore wrote about the appeal of men with a “Dad Bod”; how freaking Freudian is that?

Dad Bod in the making

Dad Bod in the making

While I think that no matter what your body type, there is someone out there who will find you attractive. All the chatter on the web and personal blogs got me to thinking about the reality that I now have a Dad Bod too.  And while there may be many women (and men) who are attracted to guys who are starting to get soft in the mid-section, I still aspire to a more youthful and fit image of myself; chalk it up to vanity, personal insecurities – whatever.

I have to say that I think this whole Dad Bod thing is very Freudian and probably something more often embraced by heterosexual women.  I think gay men are more likely to have different expectations.  How else can you explain the gay communities obsession with iconic “Daddies” like Tom Ford, Anderson Cooper, Andy Cohen, etc… and the inevitable “Daddy” dating sites like Daddyhunt.

Regardless, if you too are intrigued by the whole Dad Bod thing you can check out an article on Vox from last week called Dad Bod: What is it and why is everyone suddenly talking about itYou can also see if you have a Dad Bod I suppose by checking out this official Dad Bod chart.Dad Bod

Realm health and fitness tips from Kyle

absWhat body fat percentage is ideal for men?

That depends on what YOU want to look like – as I noted a couple of weeks ago, summer is fast approaching, which means the time to shed your winter weight is running out!

The bioelectrical impedance or skinfold analysis that you can get done by any trainer at most corporate gyms are dependable and cheap enough to give you an idea on where you are, and ultimately where you need to be.

-15% Body Fat is great, you will have defined arms, shoulder and pecs – but you are likely to have a bit of belly fat over your abs which means NO SIX PACK. Maybe a 2 pack, but definitely nothing to write home about.

-12-10% Body Fat is where your 6 pack should be poking through, at least the top 4 abdominals should be coming out to play. Arms, shoulders and pecs will be LEAN and ready for tank tops at this rate.

-8-6% Body Fat is when you are PRIMED for the pool and ready for anything. Though this is difficult to maintain, the looks you’ll be getting are well worth it.

Ultimately, it only matters what you want to look like – and a lot of people look AMAZING at higher body fat percentages. BUT if you are not where you would like to be, set some goals, talk to a trainer and or work out buddy and GET ON IT!

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips from Kyle

fitness, healthExercise of the week:  The Hollow Body Hold

Do you want abs like a gymnasts? Try the Hollow body hold – it is an essential aspect of any gymnasts training regimen, in that it mimics the body position and basic core integrity needed for handstands and ring movements.

Here’s how to do it.  Start by lying on your back with your legs straight and hands over head – draw in your belly button and make sure your lower back is flat on the ground.

Keep your abs and butt tight – NEVER LET YOUR LOWER BACK “ARCH” OR COME OFF THE FLOOR – and lift your arms off the ground and reach like the picture and point your toes.

To make this more difficult you can lower your arms closer to the ground while maintaining contact with the floor on your lower back.

Try for reps or time for example, 15 reps x 3 sets, or try to beat my time of :45s!

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.